Running longer distances, a few Q's?

[Bleek]

I've a few questions about longer distance running, firstly I don't usually run more than 10k on the road or a bit less cross-country.

I currently cover 10k on the road in about 50 minutes.

I was looking to run a half marathon and perhaps move on to a full marathon.

Is running 10k three times a week good prep for moving to 20k, should I use a tiered system i.e. 10k first month, 12k the next and so on?

Is running three times a week with a day rest in-between ok (healthy).

Any input would be appreciated.

 

[Andr3w]

They way I have always done it, if you always run 10k then you will get good at 10k, if you want to run further you need to start adding on the distance.

Try adding 1K a week for 5 weeks (to take you up to 15k) and see what you think?

 

[[DOD]Asprilla]

When I was running halfs I would run 10km at pace on a Tuesday, 10km in 60 minutes on a Thursday and then on Sundays I would increase my distance by 10% each week until I got to 18km.

It's a simple regime, but it saw me though.

 

[Bleek]

I just noticed the mahooosive sticky on running at the top. oops!

It says to warmup for 10 minutes before you run, I've never done this, in fact when I had a PT he suggested I only needed to stretch off AFTER I run and not warm up before unless I was sprinting?